Tuesday, December 23rd

does thou even hoist

Box Brief: 5am, 7am and 9am classes Christmas Eve, no evening classes. No classes Christmas Day.

Performance is in red, Competition is in blue, Accessory Work is in orange

Strength: A) Every 2 minutes for 8 minutes (4 sets): Frankenstein squat x 12 reps (drill correct front rack position of the barbell)

B) Every 90 seconds for 4.5 minutes (3 sets): Bench Press x 8-10 reps

C) Every 90 seconds for 4.5 minutes (3 sets): Single-arm Dumbbell row ×5-6reps 

WOD: Every 5 minutes, for 20 minutes (4 sets):
For time: 9-7-5
 Thrusters  75/50
Box jump, step down  24/20″

“12 Days of Christmas – Invictus Style”
1 Lap (Run or Row 300 Meters)
2 Snatches 135/95
3 Thrusters (135/95)
4 Ring Dips (MU)
5 Burpees
6 Toes to Bar
7 Pull-Ups (C2B)
8 Kettlebell Swings (70/53) 
9 Box Jumps (24″/20″)
10 Handstand Push-Ups
11 Ground to Overhead (135/195 lbs)
12 Man-Makers (50/30 lb DBs)

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531